PLAY 2019 by CFMWS / SBMFC

Publisher and Chief Executive Officer, CFMWS Sean Cantelon Associate Vice-President, Marketing and Communications Rosemary G. Pitfield Editor in Chief: Ryan Cane Art Director and Graphic Designer: Melissa Gauthier Senior Manager, CAF Community Marketing and Communications Christine Meyer

ON THE COVER

Communications Advisor and Production Manager Christine Caron

Translation: CFMWS Translation Service Contributors: Public Health Agency of Canada Canadian Society for Exercise Physiology Christianne Pleau Jessica Moffat-Brozincevic Ryan Melanson Edouard Dufour Nicholas Kaempffer Natalie Finnemore Patricia Leboeuf

Corporate Communications Manager Antonina Rizzo Communications Advisor Noel Paine

Play magazine is made possible under the Non-Public-Property accountability framework and authorized by the CEO of Canadian Forces Morale and Welfare Services (CFMWS). Although all content herein is reviewed and examined by the CFMWS PSP editorial staff and the CFMWS Public Affairs Officer, opinions expressed in articles and ads are those of the contributors and do not automatically reflect those of the Department of National Defence and the Canadian Armed Forces. Advertisements are published in the language they are received and are the responsibility of the advertiser. For more information: www.cafconnection.ca or email recreation@cfmws.com Cette publication est ĂŠgalement disponible en franĂ§ais.

FEATURES

THE CONTENTS

IN EACH ISSUE

YOUR SAFETY: HEAT WAVES

SUPERPARENT WORKOUTS

THE POWER OF ART

PROGRAM PROFILES

28 - 30

IN THE KITCHEN WITH RICARDO

SUMMER FASHION FINDS

A CAREER IN RECREATION

Publisher’s Note...................................................................................4 What’s Cool.............................................................................................6 #Trending................................................................................................8 48 Hours In........................................................................................... 10 Ask the Expert................................................................................... 16 The Backpage..................................................................................... 50

PUBLISHER'S NOTE I’m pleased to launch this year’s Play e-zine! It marks the fifth edition celebrating June is Recreation Month. This year’s theme “Play, Your Way” highlights the importance of redefining how we might view sports, recreation, staying fit and maintaining a better lifestyle! In our busy world, where we tend to hyperschedule ourselves, achieving a better lifestyle can often take a back seat! But if we view our social networks, families, colleagues and communities as opportunities for greater play time, we can also improve our lifestyle goals. Rather than meeting up with friends or family for dinner, why not plan a hike, a game of street hockey or a yoga class. CFMWS’ Community Recreation Programs help us build a stronger Defence community. Through PSP, CAF members and their families can access a wide variety of structured and unstructured recreation options. They make playing your way, easy and accessible! Looking for a regular activity? Join a team, class or club. Looking for a more relaxed way to play? PSP can assist with equipment and facility rentals to help you, your family and colleagues play at your own pace, and in your own way. It may also have the added bonus of building stronger ties, better relationships and help take the stress out your day. Look no further than CAFconnection.ca to find the information you are looking for about the multitude of programs and services to suit your taste! This June, take the time to Play, Your Way!

Sean N. Cantelon Chief Executive Officer, Canadian Forces Morale and Welfare Services

WHAT'S COOL

EAT. SLEEP. SWEAT. REPEAT. Here are the Top Five must have workout gear & accessories in 2019! Push your limits, break a sweat and get ‘em while they’re hot at your nearest CANEX retail store or on CANEX.ca.

SAUCONY WOMEN’S ECHELON 6 RUNNING SHOES Featuring an ultra-plush Foundation sockliner, the Echelon 6 delivers supreme cushioning, while the wide platform and expansive upper are designed to accommodate a range of foot types. Your go-to neutral running shoe just got even better.

FITBIT CHARGE 3 FITNESS TRACKER

Understand your health and take action to improve with Fitbit Charge 3 — an advanced health and fitness tracker that uses 24/7 heart rate & personalized insights to reveal what’s below the surface. Voted 2018 Fitness Tracker of the Year by Wareable.

UNDER ARMOUR WOMEN’S FAVORITE CROP

Part of the UA Favorite Collection; this sleek performance bottom is cropped and conforms to the shape of your body while keeping your movement unrestricted. Whether you’re working out or lounging around, these crops are crazy comfortable.

JBL REFLECT FIT HEART RATE HEADPHONE

Wireless sports headphones with JBL Signature Sound are designed to help you train in the zone. With its heart monitor technology, compatible with most Heart Rate enabled fitness apps, you can stream the pulse readings directly to your phone for data analysis and receive real-time updates through the headphones with just a single touch.

KITCHENAID MINI FOOD PROCESSOR

This compact and lightweight 3.5 cup Mini Food Processor is ideal for every day use - whether you want to eat healthier, be more creative, or just save time on meal prep; this handy kitchen addition is a must have to keep up with an active and busy lifestyle.

#TRENDING TOP 6 TRAVEL TIPS FOR MILITARY FAMILIES Summer vacation is just around the corner. Whether you are packing up the car or hopping on a plane, the old military adage of if you fail to plan, then you plan to fail applies. A little preparation in advance will help ensure you get the most out of your time off and may curb a few “Are we they yet?”

1. COME PREPARED AND EXPECT THE UNEXPECTED: Travelling with children is often stressful, so a good way to avoid this is to organize and plan well ahead of time, and to try to anticipate a child’s needs (food, sleep, frequent driving stops, etc.) based on the type and duration of travel.

2. CONSIDER RENTING APARTMENT ACCOMMODATIONS RATHER THAN HOTEL ROOMS: Apartments better facilitate family travel than hotel rooms, offering more space, comforts of home and access to a kitchen that helps keep food costs down while travelling.

3. ENJOY QUALITY TIME: Memories don’t cost anything, enjoy as many free family activities when travelling (walking and hiking, swimming, historic sites, etc.). Often the most memorable part of any trip is simply spending quality time as a family.

4. TAKE THE TIME TO CAPTURE MEMORIES: Kids grow up so fast, and trips can often go so quickly that it seems like a blur. Be sure to take the time to capture your favourite memories on camera, this will give you fun moments to look back on together as a family after the trip.

5. PASSPORT EXPIRY:

Check the expiry date on your passport’s photo identification page. Check the entry requirements of your destination country to find out whether your passport must be valid for a certain time period beyond your expected return date and whether you will need a visa.

6. CF APPRECIATION IS YOUR BEST TRAVEL AID: With a GPS function and hundreds of great deals with travel partners around the world, the CF Appreciation App will help you save money while planning, and even during your trip.

DAY ONE

48 HOURS IN...

V I C TO R I A , B R I T I S H CO L U M B I A

Victoria is one of Canada’s most walkable cities and it doesn’t take long to get around from place to place with your family. Whether you’re posted to the island or planning a summer vacation, take advantage of our adventure-filled itinerary. Walk or take public transportation down Fort Street – also known as Antique Row – to Craigdarroch Castle, a 1890s mansion with exquisite stained glass windows, woodwork and period antiques. Built by the wealthy coal baron Robert Dunsmuir, Craigdarroch Castle is a stunning example of the finest architecture, materials and craftsmanship of the Victorian era. Stop for lunch at Victoria’s only “gastro” brewpub, Spinnakers Gastro Brewpub. Spinnakers is Canada’s oldest licensed brewpub and a pioneer of the North American micro‐brewing renaissance. A distinctive aspect of Spinnakers is the onsite malt vinegar brewery and the pub’s ardent support of Vancouver Island farmers, as reflected in Spinnakers menu, which is sourced by local producers and suppliers.

After lunch, a great spot to spend the afternoon is the Royal BC Museum and IMAX Victoria. This must‐see museum will take you through the Natural and Human History of British Columbia and its Indigenous history and culture with unique displays and galleries. Highly realistic and inviting displays such as the Ice Age, Old Town and Coastal Forest dioramas provide visitors with a sense of having truly experienced the authentic settings. If you prefer being in nature, the waters surrounding Victoria are home to an abundance of marine wildlife and perfect for whale watching. The orca, or killer whale, is the primary whale species found in the area, but gray, humpback and minke whales are also sighted. Sea lions, seals,

DAY TWO

End your evening with Ghostly Walks or Chinatown Walks. The informative and entertaining tours reveal the secrets of Victoria’s past and take 90 minutes. These walks are famous for their professional story‐telling on Victoria’s colourful past and supernatural events. Spend the morning out in the quaint town of Sidney, located 20 minutes away from downtown Victoria and minutes from the BC Ferries terminal at Swartz Bay. Here you can visit The Shaw Ocean Discovery Centre. The Centre showcases the extraordinary marine life surrounding the Gulf Islands. From plankton to Puget Sound king crabs, and wolf eels to giant Pacific octopus, the vast aquatic exhibits fascinate visitors of all ages. With 87 tonnes of sea water and seventeen habitats, the Centre’s ever‐ changing seascape and touch pools offer an unforgettable journey from seafloor to seashore through a unique hands‐on, hands‐wet experience.

While you’re in Sidney take time to visit the BC Aviation Museum and enjoy a trip back in time with the whole family. Experience Canadian aviation history with over 20 aircrafts on display. You can even sit in the cockpit of a warplane! Discover the history of Canadian aviation pioneers with passionate tour guides or take a self‐guided tour at your own pace. Be sure to stop at any of the delicious bakeries in the town of Sidney for a local treat for the kids and a great cup of coffee for you. After exploring the history of flying and marine life, open your senses and explore the jungle at the Victoria Butterfly Gardens. The

gardens are designed and built specifically to display the life cycle and free flight of tropical butterflies and moths. The 12,000 sq ft enclosure is a riot of tropical colour, aromas and personalities. Stars of the show are the butterflies themselves, 3,000 of them fluttering everywhere. Enjoy the stunning beauty and colour of exotic butterflies, tropical ducks, flamingos, other rare tropical birds and Koi swimming in the stream and pond. Experience this living, breathing visual feast and enjoy a voyage of discovery into the life of the inhabitants and the tropical habitat. If you keep driving on Benvenuto Avenue for 5 minutes, you can then visit The Butchart

48 HOURS IN...

porpoises and a number of marine birds are also residents. Visitors can join local certified naturalists for a guided marine adventure tour to see and learn more about these animals. A marine wildlife tour usually includes a trip to Race Rocks Ecological Reserve, the most southern part of Vancouver Island and of Canada on the Pacific coast. It is Canada’s first Marine Protected Area and home to an abundance of marine life.

Gardens, fifty‐five acres of floral finery. Take a stroll along the meandering paths and expansive lawns of this National Historic Site of Canada. Initiated in 1904 by Robert and Jennie Butchart in an effort to beautify a worked‐out quarry, the endeavour became a family commitment to horticulture and hospitality, spanning over 100 years and delighting visitors from all over the world. From the exquisite Sunken Garden to the charming Italian Garden, this colourful show place still maintains the gracious traditions of the past, in one of the loveliest corners of the world. Children will love the Rose Carousel adorned with hand crafted animals and carriages and the self‐guided Family Walk that provides interesting historical details of the gardens. Children can draw pictures along the way to answer questions—it’s a great way for kids to take a closer look at nature.

For more information on this and other itinerary suggestions, contact the Travel Trade team at traveltrade@tourismvictoria.com.

We could tell you about all the great deals available through CF Appreciation, but we prefer to let our satisfied members do the talking.

“I wanted to thank you very much for helping me plan our family vacation to Orlando, Florida. We now have all our passes and discount cards. It was much easier and efficient to book our tickets through you. We will certainly be in touch with any vacation and ticket needs in the future, thank you!” - Sean, Christy and Kyle Jacquard

“I just wanted to thank you so much after I got a great deal on a hotel in Calgary! I managed to get a room for a whole weekend for the price my husband had budgeted for just one night!” - Erin Vollick “All Veterans should get their CFOne card, especially those on a fixed income! I literally save a couple thousand dollars per year on everything from gas, to restaurants, to retail stores to trips and vacations!” - Nate FK .

Discover savings that are exclusively for the CAF community. CF Appreciation has you covered when you are planning a family vacation. You will find exceptional deals on flights, accommodations, car rentals, fun activities and many more travel essentials at

Your Safety: H E AT W A V E S

Do you know how to spot the difference between heat cramps, heat stroke, and heat exhaustion? Read our safety tip to find out how to keep cool this summer as the temperature rises. Anyone can experience heat stress. The health risks are greatest for those over the age of 65, infants and young children, people with chronic illness such as breathing or heart problems, those who work or exercise in the heat, and those who are overweight. Heat illnesses are preventable.

During Heat Waves:

• D rink fluids, especially water, before feeling thirsty. • S low down! Your body can’t function as well in high temperatures. • C ool down in a cool store, public library, or community pool. • S hade heads and faces with a loose-fitting ventilated hat or umbrella when outdoors. • D ress appropriately in lightweight, light-coloured, and loose-fitting clothing. • A void getting sunburned. It decreases the body’s ability to cool. • N ever leave infants, children or pets inside a parked vehicle. • R emember to check on elderly family members, neighbours and friends to make sure they are comfortable and safe.

Heat Cramps

Symptoms: sharp pains in the muscles caused by salt imbalance resulting from the failure to replace salt lost with excessive sweat. Treatment: Move person to a cool shaded area to rest and apply firm pressure to cramping muscles. Give person two glasses of salty water (mix 5 milliliters of salt to 1 liter of water) at 10 to 15 minute intervals between each glass if cramps persist.

Heat Exhaustion

Symptoms: heavy sweating, weakness, dizziness, headache, diarrhea, muscle cramps, cold and clammy skin, low blood pressure, disorientation and possible vomiting. These are caused by excessive loss of water and salt. Treatment: Move patient to cool area to rest, provide salty water, and cover person if shivering. The person should rest in bed until recovered. Seek medical attention immediately.

Heat Stroke

Symptoms: a core body temperature greater than 40ºC, complete or partial loss of consciousness, reduced cognitive function and cessation of sweating (hot and dry skin), dilated pupils, and elevated blood pressure. Skin may be flushed at first, later ashen or purplish. Treatment: Heat stroke is very serious. Call 911 immediately and while waiting for the ambulance, move the person to a cool place and sponge body with cool water while letting the water evaporate to reduce body temperature.

higher. Pay particular attention to the areas that are most exposed, such as the face, lips, ears, neck, shoulders, back, knees, and the tops of their feet. Apply sunscreen at least 20 minutes before going out in the sun and reapply every two hours or more frequently if your child has been involved in vigorous activity that could potentially remove the product, such as swimming, toweling or excessive sweating. Don’t forget to put a wide-brimmed hat and sunglasses on your child. When deciding on sunglasses, look for a label that says ANSI or CSA approved for sun protection and that are labeled as “UVA and UVB blocking”, “100% UVR protection” or “UV 400”. They will provide almost complete protection against eye damage from the sun. Dress children in tight woven, light-weight, lightcolored, and loose-fitting clothing, preferably in cotton to absorb sweat. Give small amounts of water frequently.

Sun Safety for Children Your child can sunburn in as little as 15 minutes. During a heat wave, limit outdoor activity to cooler morning and evening hours and never let infants or young children play or sleep in the sun in a playpen, stroller, or carriage.

If out in the sun, limit their exposure time as much as possible and apply sunscreen with an SPF 15 or

ASK THE EXPERT:

Q&A

Q: A:

DON'T UNDERESTIMATE THE POWER OF AN RESP – Christianne Pleau, CFP, AFCC, FCSI, SISIP Financial

What is the best way to save for our child’s post-secondary education? Should we start an RESP? Absolutely start an RESP! Saving for your child’s higher education is a major goal for most parents, so making contributions towards a Registered Education Savings Plan (RESP) is an excellent strategy. It is important to consider the extent of support you wish to provide; will you be saving to cover 100% of the cost, or perhaps just a portion to get them started? Advantages: • The government offers a 20% grant on the first $2,500 contributed to an RESP each year up to a lifetime maximum of $7,200 (Canada Education Savings Grant (CESG)). • Your contributions grow tax-free and upon withdrawal - for educational purposes - gains would be taxed unto the beneficiary (your child) at their likely lower tax rate. • Maximum lifetime contribution for each child is now $50,000. The RESP offers 2 plan options – Family or Individual: with a Family Plan you can add beneficiaries as your family grows, earnings can be shared and named beneficiaries can use the CESG, (to the respective lifetime limit of $7,200/child). Not so with the individual plan. Your local SISIP Financial Advisor can guide you through the process, answer your questions and help you achieve this goal for your children. To make the most of the RESP: • Start early and make contributions automatic (preauthorized monthly payments) • Contribute at least $2500/year to secure the maximum annual grant ($500)

Children can start saving for their own education savings pot with these fun Apps:

* Additional provincial incentives

DID YOU KNOW?

In 2018 over 84,000 people from the military community registered for recreation programs like swimming, yoga and dance.

BRINGING FITNESS TO THE PLAYGROUND WITH

“SUPERPARENT WORKOUTS” Jessica Moffat-Brozincevic, Canadian Forces Support Unit Ottawa

If there is one constant, daily reminder of where our fitness levels might be, it’s our kids. Not only do they seem to have endless energy at all hours of the day (5 a.m. AND 7 p.m.) and the mobility of an Olympic gymnast (how do they squat to the floor like that and stay there?), but they also have the annoying agility of a cat when it comes to outrunning you at bath time. As a Fitness Instructor, I am very in tune with how my body is feeling, moving and working. I know what I need to do daily to maintain and improve my overall physical fitness. As a mother, however, putting that knowledge into practice is a completely different story (wait, thinking about it isn’t enough?). I have three beautiful children ages 8, 5 and 2, and as you can imagine, home life can be extremely hectic. I can easily relate to how life can get in the way and how priorities change when children come into the picture.

As a parent (dads included), dealing with sleepless nights, work, homework, meals etc. fitness often gets pushed aside, and understandably so. It doesn’t seem to matter

as much as the chores that absolutely need to be done by tomorrow morning; it can wait another day. Unfortunately, “another day” generally turns into another week, which turns into another month and next thing you know, it’s six months later and you’re frustrated with how you haven’t been able to find 30 minutes in a single day for yourself. I’ve learned that you need to get creative in order to get your training time in. The good news is, there are several ways of doing this without sacrificing your parental duties. You can even get your kids involved, which I have learned can be very fun and entertaining for all! The playground is a perfect spot for this type of workout. Look at it as your own personal outdoor gym. Below is a list of exercises you can do basically anywhere you have some space, regardless of your fitness level. The most important thing is to get moving! You don’t need any weights or equipment for these exercises but feel free to add some for an extra challenge (who needs a dumbbell when you have a 30lbs toddler at your disposal?).

Sometimes, just taking part in your child’s activity is challenging. If they’re old enough, you can challenge them to do the same workout, which is why I gave each exercise a superhero name. Not only will you start to feel better, but you will also be teaching your kids the importance of maintaining their physical fitness without having to sacrifice quality time spent with them. Air Squats (Superhero Jumps) x 10 Standard squats, feet shoulder width apart, weight on the midfoot (evenly distributed between the heel and the balls of the foot). Shift the hips backward as if you were going to sit on a chair placed behind you. Lower yourself to a 90 degree bend in your knee and come back up to standing. Keep your back straight and chest up as much as possible. To increase the intensity, you can add weight (hold a child in front of you at chest height), you can add in a shoulder press at standing (raise child above your head), or add in a jump at the top of the movement (without child). Lunges (Thor Steps) x 10 (5 each leg) Large step forward, lower your hips towards the ground (90 degree bend in front knee). Ensure that the weight on the front foot remains between the heel and the forefoot. Your weight should not shift over your toes and your heel should remain on the ground (don’t lean too far forward). Come back to standing position and repeat on the other side. To increase the intensity, you can add weight (child) or add a jump instead of standing and switch feet in the air (split jumps). Step-Ups (Wonder Woman Stairs) x 10 (5 each leg) Find a bench or large step in the playground. When you place your foot on the bench, your knee should not be higher than your hip. Step up onto the bench and lower yourself back to the ground with the same leg. Switch feet and repeat on the other side. To increase the intensity, you can add weight or you can add a jump at the top of the movement and switch feet in the air, coming down on the other leg.

Chin-Ups (Hulk Pulls) x 5-10 Find an overhead bar on the playground with enough head room to pull yourself up and over. Hang off the bar with the palms of your hands facing you. Keeping elbows close to your body, pull yourself up until your chin comes over the bar. If you can’t pull yourself up, you can lower the intensity by using a step to start above the bar, and slowly lower yourself down under control. Use the step to get back up and repeat. Push-Ups (Spidermans) x 10 Standard push up. In plank position on your toes and hands with hands under your shoulders. Squeezing your elbows in (don’t have to squeeze them all the way in, but engage your back muscles, pulling your shoulder blades down and back). Lower your chest to the ground (hover) and push back up. If your hips drop or reach the ground before your chest, you can lower the intensity by using your knees as your pivot point instead of your feet or you can place your hands on a bench or step to create an incline. Monkey Bars (Tarzan Swings) x as far as you can Hang on the first bar, swing your body in order to grab the second bar, repeat with the other side until you’ve made your way all the way to the end. If you can, turn around and go back to the start. If you fall off, jump back up (if you can) or take a break and restart.

Plank (Supermans) x 30sec-1min Using your hands (or forearms) and toes as your points of contact with the ground, raise your hips until you’ve created a straight line from your feet to the top of your head. Hold the position for as long as you can (keep those hips up). To lower the intensity, use your knees as your contact point instead of your feet. To increase the intensity, try to raise one hand, or one foot, or both (opposite hand and foot). You can also place your hands/forearms on a swing seat; this will create some instability and challenge your core! Glute Bridge (Black Widow Raises) x 20 Lying on the ground with knees bent and soles of the feet on the ground, raise your hips as high as they will go by squeezing your bum cheeks (glutes). Make sure that your knees keep pointing forward (don’t let them fall out to the side). Lower your hips back down to the ground under control. Repeat. You can increase the intensity by raising one knee and pushing up on one foot. Ensure to alternate sides.

SPRINTS (THE FLASH RUN) X 5 SPRINTS Here is a great opportunity to race your child. Choose a distance you are comfortable with and that is long enough to generate your top speed. It can be as simple as throwing a ball and racing your child to go and get it. You can also just pick a starting and end point (tree or post) and race your child from one end to the other. Take a small break in between (30sec-1min) and repeat. Have fun with it and get creative.

Stairs (Captain America Run) x 30 secs Remember racing up the stairs of the slide and racing down the slide as fast as you could as a kid? Well here’s your chance to be a kid again. Find a set of stairs or a slide, run up the stairs and back down, repeat as many times as you can for 30 seconds. Take a minute break and repeat. Challenge your child! Try and complete three rounds (sets) of minimum five exercises. Good luck and have fun!

FOR MORE INFORMATION ON THESE EXERCISES AND TAILORED FITNESS PROGRAMMING, PLEASE LOG ON TO DFIT.CA FOR FAMILIES.

BALANCE

A divisio n of CF Une

Morale division des Services & Welfar This pub e Service de bien-êtr s e et moral PSP, a lication was des FC division suppor ted by: of Can As the adian provide Forces leading r Morale edge occof choice of and We the Can upation lfare Ser adia al fitne vices. ss, spo n Armed For rt and wellnes ces, PSP dev elops s program and delivers s and services .

CANADIAN ARMED FORCES PHYSICAL FITNESS STRATEGY

BALA

NCE

THE CA PHYSIC NADIAN AR AL PE RFORM MED FORC ES ANCE STRATE GY

The Chief of the Defence Staff has released BALANCE, the new Canadian Armed Forces Physical Performance Strategy, to support Canadian Armed Forces (CAF) leadership and personnel in their efforts to build a culture of fitness, improve physical performance and increase operational effectiveness.

“We have a collective responsibility within the Canadian Armed Forces to develop and sustain a strong, healthy and fit military. This begins with leaders who are fully committed to a culture of physical fitness and wellness, where soldiers, sailors, and airmen and airwomen take their wellbeing seriously and choose a lifestyle dedicated to eating well, engaging in regular physical fitness activities, maintaining a healthy weight, obtaining sufficient sleep and actively adopting injury prevention strategies.” - General J.H. Vance, CMM, MSC, CD, Chief of the Defence Staff Canadian Armed Forces. Promoting active living and integrating friends and family into one’s active leisure activities is part of this initiative. It is important to encourage personnel to leave work at work. Evenings and weekends should be for connecting with family and friends, unwinding, and recharging our batteries. There are so many ways you can unwind the body and mind through sport, leisure activities, clubs and other activities. Play can be a major part of a balanced approach to life!

Visit www.cafconnection.ca/BALANCE to learn more.

Find a fun way to stay active! Check out the local PSP Recreation programs specifically designed for you and your family.

FORCE Rewards – What’s your story?

“When the going gets tough, I find strength in physical activity.” Staying fit is part of being in the Canadian Armed Forces. How you stay motivated to achieve your fitness goals is unique to every military member. We all have a reason, a story. Check out how Capt Luka Normandin involves his family in his daily routine. VISIT WWW.CAFCONNECTION.CA/FORCEREWARDS FOR MORE STORIES. SET YOUR BAR; MAKE YOUR MOVE TOWARDS YOUR GOAL.

PSP Community Recreation is pleased to announce a new partner: The Ottawa Sports and Entertainment Group. With their financial support and help from coaches and players from the Ottawa REDBLACKS, Ottawa 67s and Ottawa Fury FC we are developing programs and initiatives to get more kids off the sidelines to play, learn and develop through sports.

For optimal health benefits, children and youth (aged 5–17 years) should achieve high levels of physical activity, low levels of sedentary behavior, and sufficient sleep each day.

A HEALTHY 24 HOURS INCLUDES SWEAT

An accumulation of at least 60 minutes per day of moderate to vigorous physical activity involving a variety of aerobic activities. Vigorous physical activities, and muscle and bone strengthening activities should each be incorporated at least 3 days per week.

STEP

Several hours of a variety of structured and unstructured light physical activities.

SLEEP

Uninterrupted 9 to 11 hours of sleep per night for those aged 5–13 years and 8 to 10 hours per night for those aged 14–17 years, with consistent bed and wake-up times.

SIT

No more than 2 hours per day of recreational screen time; limited sitting for extended periods.

DID YOU KNOW? While deployed on HMCS Regina, MS Jeff Haines opened a barbershop on board to raise funds for Jumpstart. has a unique partnership with the charity to help CAF families in need access funds that contribute to childrenâ&#x20AC;&#x2122;s participation in sports and recreation. In 2018, over $20,000 in grants were distributed.

THE POWER OF ART Ryan Cane, Canadian Forces Morale and Welfare Services

Sitting with her friends from camp, eight-year-old Amy carefully cuts pictures of puppies from an old magazine. She is making a collage of all the things she loves. So far on the canvas, she has animals, ballet slippers and a picture of her Dad in uniform. “I brought that from home,” she explains. “This is so much fun, we get to add glitter next and then we are going to fit all of our pieces together like a puzzle, because we all have become friends in class.” Amy is one participant of many in new PSP recreation programs designed to nurture creativity and connections with others. These attributes help build resiliency, a key component in helping children meet the unique challenges of military life such as postings and deployments. When children participate in recreational play, they develop physically, emotionally, socially, and cognitively. What they learn at play provides a strong foundation that will help prepare them for future life experiences. Dr. Ken Ginsburg is a pediatrician specializing in Adolescent Medicine at The Children’s Hospital of Philadelphia and a leading expert on building resiliency in children. He says connections with other people, schools, and communities offer young people the security that allows them to stand on their own and develop creative solutions. “While children have many natural abilities and strengths, they can always develop greater resilience, but it’s difficult to do this on their own. All children need caring adults to guide and support them, “he says. “Parents’ efforts, in turn, must be supported by professionals, schools, communities, and society.” PSP Recreation and Community Services are proud to support such efforts, with two special programs: United Nations National Child Day and Natasha’s Wood Foundation Arts Program.

UNITED NATIONS NATIONAL CHILD DAY Since 1993, Canada had commemorated the United Nations’ adoption of two documents centered on children’s rights: the United Nations Declaration of the Rights of the Child on November 20, 1959, and the United Nations Convention on the Rights of the Child on November 20, 1989. Article 31 of the Declaration recognizes the right of the child to rest and leisure, to engage in play and recreational activities appropriate to the age of the child and to participate freely in cultural life and the arts. In 2018, PSP Recreation departments hosted free creative workshops, where over 900 children created art pieces titled “Nurturing Our Roots”. The masterpieces were displayed at the National War Museum on November 28, 2018 as a “forest” of trees.

NATASHA’S WOOD FOUNDATION ARTS PROGRAMS Natasha’s Wood Foundation’s mission is to create a “Legacy for Life”. Using the power of story-telling and the arts, the foundation believes in supporting the mental wellness of children in First Responder families, Veteran and serving Canadian Armed Forces families. To date, the foundation has provided $10,000 in grants to five CAF communities (Borden, Cold Lake, Europe, Petawawa and Trenton) to support the development of arts programs. The grants ensure the programs can be offered free of charge, so there are no financial barriers to participation. The Natasha’s Wood Foundation is looking for Canadian children and youth to submit illustrations for four children’s books. These picture books are written by Fay Maddison, founder of the Natasha’s Wood Foundation, especially with early readers and military families in mind. Canadian children up to the age of 18 are invited to read the text for the children’s books at www.natashaswoodfoundation.com and submit a copy of their illustrations online or by mail. Submissions will be accepted until September 1, 2019.

IS THE PLACE TO BE FOR PICKLEBALL Ryan Melanson CFB Halifax

There’s a new sport gaining steam at 12 Wing Shearwater, and while it may have an unusual name, pickleball is an accessible and low-impact activity that can be enjoyed by anyone. Pickleball is best described as a blend of table tennis, traditional tennis, and badminton. It’s played on a badminton-size court with slightly lower nets with players using wood or composite paddles and a lightweight ball similar to a wiffle ball. Pickleball games can be singles or doubles, and are typically played to eleven points. While the rules share similarities with tennis and table tennis, there are important differences, such as underhand serves and a seven-foot no-volley zone near the net, that make pickleball a less physically-demanding game. “It’s very popular with ex-tennis players, because injuries are less common and the type of movements are more forgiving to your body. The growth in popularity has been huge over the last ten years or so in Canada,” said Andre Noel, a former sailor who helped get the sport established at the Shearwater Fitness, Sports and Recreation Centre.

Though Noel retired from service decades ago, he recently moved back to the Halifax area and became a regular at the 12 Wing gym. He was first introduced to the game about five years ago while living in Ontario. “I had never heard of the sport before, until a friend of mine asked me if I wanted to come out and play pickleball. Like most people, I said ‘What on earth are you talking about it? What’s pickleball?’” Noel said with a laugh. “I started playing, and I quickly found that I really enjoyed it.” It’s clear that Noel is not the only one who enjoys a good game of pickleball. Noel worked with PSP Halifax Community Recreation Department to launch pickleball as an activity in Shearwater in early 2017, and it immediately became a hit. There’s typically 40 or more players on the floor during the bi-weekly time slot. The program has also expanded to include families and youth. “Anybody can tell you that Shearwater is the place to be for pickleball. We’re trying to promote camaraderie and sportsmanship, and have people feel welcome when they’re here,” Noel said.

THE CALL OF THE DRAGON Édouard Dufour, CFB Valcartier

The thick layer of ice covering Lac Beauport had just barely melted. The sun was streaming through the canopy of large pines and deciduous trees, which are abundant in the area. A strong wind blew down from Mont Tourbillon and Mont Saint-Castin filling our lungs. This was my first time out on the water and I had chosen to wear a paradoxical combination of a warm hoodie and a bathing suit. Our dragon boat sat obediently waiting for us on the shores of the Entourage Hotel’s beach. I felt as though the beast was scrutinizing us with an enigmatic smile, baring a mouth full of teeth, and its bulging, disproportionate eyes. Our group’s restlessness was palpable. Just like nature after a long winter, we could not wait to spring to life. Our coach Bertrand, a strapping six-foot-tall man, quickly rounded us up on the dock. Our crew was a mishmash of women, men, the young, the not so young, fitness enthusiasts and armchair athletes. But we all had one thing in common: a paddle in our hands. Sitting two abreast in the boat, we waited for the departure signal. As our paddles touched down in unison, we propelled the boat forward from a standing start to gain speed. Like in a waking dream, the landscape began to unfold around us. The placid surface of the lake was now glittering with the last rays of the setting sun. Aside from the sound of our laboured breathing, silence reigned around us.

The landscape was striking. Practically plunged into darkness, we appeared to be navigating by the stars, letting a supernatural force guide us. Our steer person commanded that we pick up speed. Despite the fatigue in our arms and shoulders, we increased our rhythm and the boat accelerated. In this highly charged atmosphere, one thing was clear: give it all you have and enjoy the moment to the fullest. After this first practice session, we wanted to see how we would fare against other teams. Our team participated in several competitions throughout the summer. Each race was unique. From the start, boats were neck and neck, engaged in a heated battle where the mental strength and determination of some would confidently conquer that of others. During these few seconds of extreme effort, all that could be heard was the cries of the paddlers and the crowd, the beating of the war drums and the commands shouted by the steer people. In that moment, all our worries and responsibilities evaporated, and we became a single entity amid this perfect chaos. Beyond the competitions, there are moments spent with exceptional people that I will always remember. Eating a delicious burger with my brother Charles and Camille after a long day of competition is a memory I will cherish forever. If you would like to start a Dragon Boat Club or join a local team, contact your local PSP recreation department to learn how. CAFconnection.ca

REACH NEW HEIGHTS AT THE GAGETOWN CLIMBING WALL Nicholas Kaempffer, CFB Gagetown

Have you ever noticed the magnificent wonder of military engineering looming in the corner of the Base Gagetown Field House, where brave and intrepid women and men scale heights that defy imagination (33‒35 feet), and wondered “can I?” Well, you certainly can “climb on” at the Base Gagetown Climbing Wall, which is a year-round, dual purpose, military and recreational facility that is open to all.

For children looking to discover a new sport, the Gagetown Climbing Wall offers its ever-popular kids climbing program, which is about to graduate its newest cadre of climbers. The program director, Kevin LaFleur, has produced a fun, progressive class designed to welcome children to the sport.

“One of the great things with climbing is that progress is easily measureable,” said Kevin. “At the start of the program, we often have kids that are afraid of heights – but within weeks, they are climbing to the top with confidence – and that’s a big thing to conquer! We have a comprehensive program where kids learn about many aspects of climbing during the course, which include safety, knot tying, equipment inspection, words of command, boulders, and dynamic movement.” One young climber that has made amazing progress is Callyn Smith, who was inspired to climb after she watched it on television. While initially afraid of heights, Callyn was determined to scale the wall, and she now climbs to the top with ease, and just graduated from the kids climbing course – a class she has enjoyed so much, that she’s been on it twice!

“Climbing is really fun,” said Callyn, “I love the challenge, and learning new techniques – my family likes it too, as both my parents belay and encourage me to push my limits.”

For additional details on the Gagetown Climbing Wall, you can either look up “Gagetown Climbing” on Facebook, or CAFconnection.ca

DID YOU KNOW? In 2018, PSP Community Recreation received $75,000 from Support Our Troops to support the participation of 130 children with special needs in -lead summer programs.

“I love going to work” Childhood dream job becomes reality for CFB Suffield Base Surgeon

Natalie Finnemore Canadian Forces Base Suffield Public Affairs

One sleepless night during a tour in Afghanistan became the turning point Captain Meghan Joiner needed to make a childhood dream become a reality.

“In Afghanistan, I spent a lot of time at the Role 3 Medical Unit,” she said. “I talked to a lot of doctors, saw how they worked, and also saw how vulnerable they were and that they were just normal people.” She felt inspired to become a medical doctor after being mentored by her Medical Officer colleagues while deployed to Afghanistan as a Health Care Administrator in 2007 and 2008. As she talked with the doctors one-on-one and got to see how they delivered patient care in the field, the career became much less intimating and more attainable. From that point forward, Capt Joiner knew becoming a doctor was something she absolutely had to do. “I wanted to be a doctor since I was (a little girl), because my

grandfather was a doctor. It’s always been part of who I am. I always want to help people.” Her career in the medical field has taken her to many exciting roles she never would have imagined existed, including her current role as Base Surgeon at Canadian Forces Base (CFB) Suffield. She is responsible for the medical care of all CAF members at the base, and it’s an honour she doesn’t take lightly, because she values the relationships she has with her patients. “You open up and say things to your doctor that maybe you wouldn’t say to anyone else in the world. It’s a privilege just to learn those things about people and be able to help.” What she finds most rewarding about the work is the sense of accomplishment that comes from the seemingly ordinary things she does every day.

“I can’t change the world but I can change something in individual lives.”

Capt Joiner said the CAF is a great career opportunity for young women, because of the rewarding experiences and mentorship she has received throughout her military service. Her career in the CAF has taken her through several career changes within the medical field, including tasks that are unlike anything she’d get to experience in another similar civilian job, such as her deployment to Haiti in 2010 with the Disaster Assistance Response Team. “You will surprise yourself, you are capable of a lot more than you think you are. Decide on something and just do it, be it boot camp or a deployment or medical school.”

“At the end of the day you always feel like you’ve done something. You’ve made somebody’s life better,” she explains. “I can’t change the world but I can change something in individual lives, even something as simple as an antibiotic for someone’s sore throat. Those little things actually help people.”

SHE IS FIERCE Patricia Leboeuf, CFB Petawawa Blogger and author Kim Mills visited Garrrison Petawawa for a meet and greet and to share some of her hard-won and often hilarious life experience as a military spouse. She shared both amusing, and heartbreaking stories based on her own experiences. She didn’t hold back on the challenges, the realities and the difficulties of having a serving spouse deploy or leave to be on course or on exercise, especially in a time when families were an afterthought at best. Her stories brought both laughter and tears, but the most important message she had to share with the military spouses in attendance was to be supportive of one another, no matter what. Cattiness over petty differences should be a thing of the past, and spouses need to rise above it and instead find commonalities.

instead remember what you would have needed and be that,” said Mills. She adds: “You should be who you needed,” Sharing a simple smile with a stranger can be a lifeline to somebody struggling. She has shared her message at 21 different Bases and Wings across the nation, spoken to high ranking military officials, executive directors, and politicians. Yet it is other spouses that she wishes to impact the most. She hopes to inspire others to help build up the military family community and she knows that it starts by helping each other out.

“It isn’t going to get better for us if we think we have to do it all by ourselves,” said Mills. People may be struggling and be too proud to ask for help. So when Kim Mills at Esquimalt in doubt, one should reach out and help out with concrete actions. Whether that is babysitting a newborn while the mother naps, “We need to learn how to adjust another queen’s picking up extra groceries to drop off or bringing crown without telling the world that it’s crooked,” over some cake to share over coffee. Those small said Mills. actions can mean the world. She hopes to inspire spouses, male and female, to create a strong community among themselves, one where they can find help and support at every turn as they navigate through the challenges and worries of having absent partners.

“We need to swallow back that tendency to think, ‘When I was in their spot, nobody helped me,’ and

“If we really want to move forward, I highly encourage people to make really tangible offers of help,” said Mills. Her anecdotes, stories, and advice can be found online at www.sheisfierce.net or you can visit her on Facebook at www.facebook.com/SheIsFierceCanada.

Take time to do what makes your soul happy.

IN THE KITCHEN WITH do!

Ricar

Ryan Cane, Canadian Forces Morale and Welfare Services

Chef, author, TV personality, entrepreneur, Ricardo Larrivée is a man of many talents. He became a household name as a Food Network star and was named a member of the Order of Canada for advocating the importance of cooking and eating together. In his new book, Vegetables First, Ricardo reinvents what vegetables can mean for the modern family, and stays true to his philosophy: eat together, keep it simple, and make it tasty. “I wanted to do things a little different with this book,” he says. “I wanted to showcase simply cooked vegetables, to highlight their vibrant textures, colors and shapes!” Ricardo’s love of vegetables started in his grandmother’s garden, where he learned to seed, water and tend to the vegetable patch and six rows of raspberries. He makes the link of nurturing the garden to caring for family and sharing meals around the dining table. Inspired by our travel feature to Victoria BC. Ricardo recommends the combination of vegetables and seafood in these recipes perfect for summer.

“Like a vegetable garden, I hope these recipes grow with you as you create your own memories”

grilled vegetable and salmon salad salmon

3 tbsp (45 ml) whisky or bourbon 1 tbsp brown sugar 1 tbsp (15 ml) molasses 1 tbsp (15 ml) whole-grain mustard 1 tbsp (15 ml) vegetable oil 1 lb (450 g) fillet of salmon, skin-on, cut into 4 pieces

mustard mayonnaise

1/4 cup (60 ml) mayonnaise 1 tbsp (15 ml) whole-grain mustard 1 tbsp (15 ml) water

grilled vegetables

3/4 lb (340 g) baby potatoes, cut in half 3/4 lb (340 g) asparagus, trimmed 6 green onions, cut in half lengthwise 2 tbsp (30 ml) vegetable oil 3 radishes, sliced 1 cup (30 g) watercress

salmon

In a glass baking dish, whisk together all of the ingredients except the salmon. Season with salt and pepper. Place the salmon in the marinade and toss to coat. Cover and refrigerate for 4 to 8 hours. Drain and dry the fillets. Set aside on a plate.

mustard mayonnaise

In a bowl, whisk together all of the ingredients. Season with salt and pepper. Cover and refrigerate until ready to serve.

grilled vegetables

Place a grill wok on the barbeque. Preheat the grill to medium-high. Oil the grate beside the grill wok for the salmon. Coat the vegetables with oil. Season with salt and pepper. Grill the potatoes in the wok for 10 minutes. Add the asparagus and green onions, and continue cooking for 5 to 8 minutes or until the vegetables are tender, stirring occasionally. Meanwhile, grill the salmon skin-side down for 6 minutes, flipping halfway through the cooking time. It will be medium-rare. Transfer the vegetables to serving plates, and top with the salmon, radishes, and watercress. Drizzle with the mustard mayonnaise.

poached patty pan squash with clams 2 cups (500 ml) chicken broth 6 fingerling potatoes, cut into 1/2-inch (1 cm) slices 2 garlic cloves, chopped 3 tbsp (40 g) butter 1 tbsp (15 ml) lemon juice 1 lb (450 g) patty pan squash or zucchini cut into 1/2-inch (1 cm) slices or Ronde de Nice squash, cut into 1/2-inch (1 cm) wedges 3 radishes, thinly sliced 1 shallot, chopped 1/2 jalapeño pepper, deseeded and chopped 36 clams, scrubbed 1 lemon, zest finely grated In a large pot or skillet over high heat, bring the broth, potatoes, and garlic to a boil. Cover and let simmer gently for 10 minutes or until the potatoes are al dente. Uncover and let the liquid reduce by half. Add the butter and lemon juice, and then the vegetables (including the jalapeño). Cover and continue cooking for 3 minutes or until the vegetables are al dente. Remove the vegetables using a slotted spoon. Keep warm in a bowl. Season the broth to taste. In the same pot over high heat, add the clams to the broth. Cover and let simmer gently for 4 minutes or until the clams open. Discard any clams that remain closed. Transfer the vegetables and clams to shallow bowls. Sprinkle with the lemon zest.

WOULD YOU LIKE TO WIN A COPY OF RICARDO’S BOOK? FOLLOW US ON SOCIAL MEDIA!

FACEBOOK.COM/cf-rec-fc

Excerpted from Vegetables First: 120 Vibrant Vegetable - Forward Recipes by Ricardo Larrivée. Copyright © 2019 Ricardo Media. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

Eat well. Live well.

SUMMER FASHION FINDS

Update your wardrobe with summer’s top trends. Discover new florals, blush-coloured everything and elegant tailoring. Avoid the FOMO—shop these must-have styles! 1. M ake your wardrobe blush with a soft pink jumpsuit that can work day and night. Worn with neutral leather accessories and unexpected extras (a high shine trench, anyone?) the look is a little sweet and a lot of chic. 2. F lorals are in full bloom: These eyecatching prints are cropping up on everything from ruffled dresses to sporty polos. This summer, build a bouquet with fresh picks that are big and bold or modern and micro. Pair your floral print with statement accessories, like a red leather bag or on-theme jewellery for an eye-catching arrangement. Or go for a more grounded look by wearing yours with indigo jeans and a classic sneaker. 3. S uit style takes on new silhouettes that feel elevated and chic (think wide-leg pinstriped pants, collared jumpsuits and a feminine take on suiting separates). Dress pants are a suiting staple this summer. This versatile trend can be dressed up or down, but we love the update of wearing them with a sophisticated sweater (no blazer required!) Let your well-tailored trousers take the lead and keep

accessories understated—adding a pair of oxfords and a bold watch keeps all eyes on you. 4. C argo Cool! All the prints, All the pockets! Fashion and function come together in summer’s most-wanted looks. Give cool cropped cargos some extra fashion cred by wearing yours with playful prints (bold booties or a sleek snake print jacket anyone?) and unexpected accessories. The season’s must-have pieces look even better coupled up: Try a cropped, cinched boiler suit with a crisp tee, or a bold striped shirt with a clean, lean blue jean. Add extra personality with oversized sneakers. 5. S eeking a dress to impress: a stunning, flowy floral dress interested in long walks, spontaneous picnics and trips to the market. Endlessly flattering, ideal for layering and perfect with both sling back heels or go-to flats, you are always a date that brings romance to the sartorial table.

How do we do it?

At WINNERS, they deliver great value on ever-changing selections of brand name and designer fashions at prices generally 20%-60% below department and specialty store regular prices, on comparable merchandise, every day. Find something that made your heart skip a beat? Share a pic on Instagram, Facebook (make sure to set your post to public) or Twitter using #WINNERSFabFinds

#WINNERSFABFINDS We found these FAB FINDS for less at our local store.

Beaded Jumper $99.99 Compare at $160

Blush Trench $59.99 Compare at $85

Laser Cut Maxi Dress $99.99 Compare at $160

Blush Slide Pumps $39.99 Compare at $60

Blush Bucket Bag $34.99 Compare at $65

S T Y L E YOUR LOOK

WINNERS also helped us give military spouse Augustina Charles-Frederiksen a well-deserved summer makeover. A former state track and field champion, Augustina wanted to maximize her gym gear so she could use multiple pieces when traveling over the summer. We paired a swimsuit along with an athletic yoga capris - that has a python print to provide an option for running or lounging by the pool. Next we added a light weight jacket with the silk cover-up to dress up the look for cocktails or meeting friends for lunch. Photographer: Melissa Gauthier, hair and make up: Anthonia Bejide, stylist: Ryan Cane

DID YOU KNOW?

Community Recreation programs help children, when they are ready, to become competent in the areas that interest them most, by providing high-quality leadership, hands-on and self-directed learning, and a healthy view of competition.

PARENTS: WHY DOES QUALITY MATTER? Every parent hopes that when they register their child in a program that their child will be happy and safe. Many parents assume that programs are of quality, but have you asked yourself what quality means and how you can be proactive about choosing the best program for your child? Take this quiz to explore some questions and ideas about what you may want to be considering when enrolling your child in an Organization. There is no right or wrong answer, just answer what feels right! Do you want an Organization to ask for your feedback as a way to enhance their program quality?

Ye s

Do you want to know how the Organization addresses a childâ&#x20AC;&#x2122;s emotional safety as well as their physical safety?

Ye s

Would you want to know and see what qualifications/training Leaders have to be working with children?

Ye s

Would the Organization need to have insurance?

Ye s

Does the Organization have scientifically validated tool to assess and evaluate their programs on a regular basis?

Ye s

Does the Organization have a drop off and pick up policy that they adhere to and can follow up if your child did not arrive safely to the program?

Ye s

Thank you for taking our quiz. Take a moment to reflect and think of some of the things you may want to be asking an Organization the next time you enroll your child in a program. Every parent wants the best for their child. HIGH FIVEÂŽ provides parents with the ability to choose organizations that are continuously enhancing and improving the quality of their programs. Look for the HIGH FIVE logo the next time you are registering your child in a recreation or sport program.

To find out more about HIGH FIVE and some of the organizations involved like PSP, go to their website at www.highfive.org.

ARE CANADIAN ADULTS ARE CANADIAN ADULTS GETTING ENOUGH SLEEP? GETTING ENOUGH SLEEP? But...

Current recommendations1 are:

1 in 4 adults aged 18–34

are NOT getting enough sleep.

1 in 3 adults aged 35–64*

1 in 4

Ages 18–64

Ages 65+

7–9 HOURS

7–8 HOURS

of sleep/night

adults aged 65–79

are not getting

enough sleep. *Significant difference between males and females

Let’s talk about sleep quality, shall we? 1 in 2

adults have trouble going to sleep or staying asleep.

1 in 5

adults DO NOT find their sleep refreshing.

1 in 3

adults have difficulty staying awake during waking hours.

A number of factors are related to insufficient sleep in adults: • MORE SEDENTARY TIME Adults who get insufficient sleep report an average of 4.0 hours of sedentary time a day compared to an average of 3.5 hours for adults who get adequate sleep.

• CHRONIC STRESS 36.3% of adults who get insufficient sleep report having chronic stress compared to 23.2% of adults who get adequate sleep.

• POOR MENTAL HEALTH 12.3% of adults who get insufficient sleep report having poor mental health compared to 5.8% of adults who get adequate sleep.

Good sleep hygiene could lead to better sleep2,3: • Avoid alcohol, caffeine, and nicotine before bed • Maintain a regular bedtime/waketime • Practice relaxation and mindfulness-based stress reduction techniques • Reduce noise in the sleeping environment • Restrict naps to 30 minutes • Exercise regularly • Review medications with your physician/pharmacist regularly

Data source: Canadian Health Measures Survey (CHMS) 2014–2015. 1

Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation’s updated sleep duration recommendations: Final report. Sleep Health 2015; 1:233–43

Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews 2015; 22:23–36

Suzuki K, Miyamoto M, Hirata K. Sleep Disorders in the elderly: Diagnosis and management. Journal of General and Family Medicine 2017 Apr; 18(2):61–71

GOOD SLEEP. PART OF A HEALTHY LIFESTYLE. LEARN MORE ABOUT SLEEP HEALTH AT CANADA.CA

> SEARCH

Physical activity, sedentary behaviour and sleep

> GET DATA PASS Indicators

> FOLLOW US @GovCanHealth > LIKE US

Healthy Canadians Facebook page (www.facebook.com/healthycdns)

By Ryan Melanson Trident Staff

Before

S L E E P YOGA POSES

Pickleball games can be singles or doubles, and are typically played Spend 1-5 minutes each posture, or just choose one and hold to eleven points. While the rules share similarities withintennis and it for 5 minutes. If you are unsure how to do any of the postures table tennis, there are important differences, such as underhand below, or experience pain make while doing them, stop and consult a serves and a seven-foot no-volley zone near the net, that Registered pickleball a less physically-demanding game. Yoga Teacher in your area or contact your physician. “It’s very popular with ex-tennis players, because injuries are less common and the type of movements are more forgiving to your body. The growth in popularity has been huge over the last ten years or so in Canada,” said Andre Noel, a former sailor who helped get the sport established at the Shearwater Fitness, Sports and Recreation Centre. Though Noel retired from service decades ago, he recently moved back to the Halifax area and became a regular at the 12 Wing gym. He was first introduced to the game about five years ago while living in Ontario. “I had never heard of the sport before, until a friend of mine asked me if I wanted to come out and play pickleball. Like most people, I said ‘What on earth are you talking about it? What’s pickleball?’” Noel said with a laugh. “I started playing, and I quickly found that I really enjoyed it.” It’s clear that Noel is not the only one who enjoys a good game of pickleball. Noel worked with PSP Halifax Community Recreation Department to launch pickleball as an activity in Shearwater in early 2017, and it immediately became a hit. There’s typically 40 or more players on the floor during the bi-weekly time slot. The program has also expanded to include families and youth. “Anybody can tell you that Shearwater is the place to be for pickleball. We’re trying to promote camaraderie and sportsmanship, and have people feel welcome when they’re here,” Noel said.

A CAREER IN RECREATION From the pool deck, Terri-Lyn Harris watches carefully during a leisure swim at the CFB Borden pool. As a lifeguard, she is responsible for the safety of over 100 participants, a role she takes very seriously and is proud to have. “I like being able to give back to the military community and make a difference in military families lives.” Harris has been a PSP employee since 1992. As a military spouse she started her career in Petawawa, then followed her husband to Comox, Borden, Winnipeg and back to Borden again. She remembers when it was not so easy to find a job. “In the early years of my marriage, if you had a base housing address some employers would not hire you.” Luckily for Terri-Lyn, she found employment with PSP and was able to match her passion and interests with her career. She encourages other military spouses to do the same. ARE YOU A MILITARY SPOUSE LOOKING FOR A JOB? We understand that finding and retaining employment can be a challenge for a military spouse for a variety of reasons. Check out the newly created Military Spousal Employment Network, developed as part of a suite of employment and entrepreneurship programs and services available to military spouses. The Network is a self-directed resource where you can access employers and employment opportunities. The tools available include an online job board and virtual career fairs with participating employers located in multiple locations across Canada.

To begin connecting with employers— Join the Network! https://msen.vfairs.com Join the PSP Team: There are also often exciting opportunities to join the PSP team for both seasonal and full-time employment. To learn more go to our Careers page at www.cfmws.com

Get paid to play Working for PSP is a great way to turn your passion into a career; this is your chance to get paid to play. What’s in it for you? • Flexible hours • Work multiple fun positions in various locations • Great part-time, full-time, and on-call seasonal positions • Acquire highly transferable skills in a dynamic work environment • Training based on duties and responsibilities • Competitive wages, working as a Recreation Instructor in Canada usually earns between $11.00/hour and $25.56/hour Kick-start your career in Recreation with PSP • Volunteer at a program or event to gain experience • Take a certification like HIGH FIVE, Group Fitness or Bronze Cross • Ensure your first aid is up to date • When you get certified ask for help setting up a practical teaching experience • Maintain your personal level of fitness for positions like personal trainers and lifeguards • Ask for a mentor or shadow an experienced staff member

JOB TITLES Recreation Technician Lifeguard

JOB DUTIES Program leaders and instructors in recreation, sport and fitness perform some or all of the following duties:

Day Camp Leader Camp Counsellor Riding Instructor Fitness Instructor Aerobics Instructor Swimming Instructor - Sports Recreation Program Leader Ski Instructor Playground Worker Ski Patrol Gymnastics Teacher Fitness Appraiser Certified Personal Trainer Personal Trainer

• Plan and carry out recreational, athletic, fitness and sports activities • Assemble supplies and sports and game equipment • D emonstrate and instruct athletic, fitness or sports activities and techniques • I nstruct classes in arts, crafts and other recreational or leisure programs • Attend to clients with special needs • Provide lifestyle awareness information • Conduct therapeutic recreational or athletic activities • Monitor recreational, sports or fitness activities to ensure safety • Provide emergency or first aid assistance as required • Enforce safety rules and regulations • Assist with co-ordination of special events • S chedule activities, keep logs, maintain records and prepare reports • Train and supervise staff • Maintain and repair sports equipment

C B F E S Q U I M A LT:

N E R D I N G O U T F O R N AT U R E P R O G R A M Research shows the experiences children have in recreation and sport at an early age carry a life-long impact. Positive experiences help children become capable, caring adults who contribute more effectively to the community in the future.

" I love being outside!"

"I am having so much fun!"

â&#x20AC;&#x153;THESE ARE MY BEST BUDSâ&#x20AC;?

THANK YOU to the June is Recreation Month Sponsor, Canadian Tire who provided $60,000.00 worth of gift cards that were used to enhance our recreation programming. Gift cards were used for everything from tools to maintain outdoor play spaces to purchasing paddleboards that military families can borrow for free.